1.8.21 Workout of the Day

Happy Birthday to the best barber in the biz, Primo.

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Jumpstart January Weight Loss Challenge
Our weight loss challenge has officially begun. Best of luck to all our participants, as we have over $500 in the pot for winning participants.

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
1Three River Throwdown Individual WOD 1
5 minute AMRAP
50/35 calorie row
AMRAP Thrusters
Rest 5 minutes
2.Three River Throwdown Individual WOD 2
5 minute AMRAP
50/35 calorie bike
AMRAP Sumo Deadlift High Pull
Rest 5 minutes
3. Three River Throwdown Individual WOD 3
5 minute AMRAP
50 GHD weighted sit-ups
AMRAP weighted DB step ups
Rest 5 minutes

-All division weights will be listed on the whiteboard. Those that are competing in this competition are recommended to come to class to test these wods out.

Interval
Team of 2, for time:
800 m run
40 devils presses (50/35’s)
800 m run
60 pull-ups
800 m run
80 calorie ski /row

-Partition reps evenly, run together. Individuals that do not want to partner up may social distance & cut the reps in half. -